Summary of yoga movements to cure hip pain quickly and effectively

Nowadays, hip pain is a common condition. It occurs in everyone regardless of age and gender. In particular, people who are often active or play sports and the elderly are more susceptible to hip pain. Yoga will be very effective when your muscle groups are tight and need to move to regain flexibility. Let’s learn with about yoga moves to cure hip pain quickly and effectively!

Hip pain is a condition that many people face in recent times. The pain occurs when moving, sometimes dull pain, sometimes intense pain, greatly affecting your ability to live as well as work.

This hip pain symptom is often a sign that the body is having problems that need to be detected and corrected immediately. Yoga is one of the most sought after methods as a way to help relieve pain quickly and effectively for practitioners.

What is hip pain?

Hip pain, also known as hip pain, is an injury in the hip area. The hip consists of the spherical joint where the pelvis and legs (femur) meet.

The hip also includes other parts that help connect these two bones together and help it function like muscles, tendons, and ligaments. Hip pain refers to painful conditions that affect this entire area.

What causes hip pain?

Besides objective causes such as hip soft tissue injuries, arthritis, etc., we also have many causes of hip pain. Inflammation can also occur in tendons (tendonitis) and in the thin, fluid-filled sacs that help protect joints (bursitis).

Problems in the sacroiliac joint or low back can also cause hip pain. In addition, subjective causes from sitting in the wrong position, sitting in one place for a long time, and not changing positions lead to fatigue and pain in the hips.

>>> See more: 10 common causes of hip pain when exercising

Summary of yoga movements to cure hip pain quickly and effectively

Happy child yoga moves

This happy kid hip pain yoga pose will help you release pressure on your entire buttocks and lower back.

Happy child gesture


  • Lie down with your legs straight, hands on the mat. Relax your body to feel the most comfortable.
  • Focus on regulating your breathing deeply and slowly. Then slowly bend your knees and bring them in front of your chest.
  • Grasp the outer edge of your feet with both hands, while pulling your heels toward the ceiling.
  • Open your knees wider, then lift them toward your shoulders, arms extended at the same time.
  • Try to keep your ankles in line with your knees and your shins perpendicular to the floor.
  • Gently press your shoulders and back into the floor, keeping your tailbone on the floor. And hold the pose for 30 to 40 seconds.
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Twisting yoga moves

This yoga exercise has always been considered a great massage with internal organs, removing toxins and increasing blood volume in your system. The practitioner’s hips are also lengthened. As a result, the tension in the hip muscles is released.

Twisting posture


  • Sit with your back straight on the exercise mat, legs crossed and hands next to your hips.
  • Adjust your knees to your hips, keeping your ankles and thighs relaxed
  • Take a deep breath and slowly turn your body to the side as much as you can, but keep the leg down.
  • Breathe in slowly and feel the breath clearly.
  • Hold the pose for 30 to 40 seconds and return to the starting position.

Squat yoga moves

This is basically a squat. This yoga move can be practiced when you have hip pain because it opens your hips and relaxes your muscles, while also supporting your hip joints and reducing pain thanks to improved blood circulation. benevolent.

Squat posture


  • Stand up straight on the yoga mat, then slowly lower your buttocks down so that the soles of your feet are firmly attached to the mat and the pinks do not touch the floor.
  • Expand your thighs gradually
  • Focus on the breath and slowly bring your body forward.
  • Hands clasped, elbows on thighs.
  • Hold the pose for 15-30 seconds and then return to the starting position.

Pigeon yoga movement

The pigeon yoga pose works wonders for pain relief because it stretches the hip muscles, thereby releasing built-up tension.

Pigeon Pose


  • Sit on the mat with your right leg flexed, feet pointing inward toward the pelvis.
  • Left leg extended straight back. Place your hands on either side of your body, with your palms facing down, fingers facing out.
  • Try to keep your feet parallel in a straight line on the floor. Keeping hips square and forward, head and chest up, breathe and relax.
  • Note: The back leg always presses the pubic and knee directly to the mat to avoid injury when doing yoga and improperly twisting the hips. Don’t let your front leg be pressed by your buttock.
  • Lower your chest and head to the floor to relax. Then raise your chest and head to breathe and relax. Do the same for the left leg.

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Reference source

10 Yoga Poses to Relieve Hip Pain Access date: 10/5/2020

10 Yoga Poses to Release Lower Back and Hip Pain Access date: 10/5/2020

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9 More Yoga Poses to Help Relieve Hip and Lower Back Pain Accessed 10/5/2020

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